by MTCF | Oct 25, 2024 | WOD
WOD: “Half the Battle” [TEAMS OF 2] 3 Rounds Each: 21/15 Calorie Row 12 Toes to Bar 9 Power Snatches (115/85) Directly Into… 3 Rounds Each: 21/15 Calorie Row 12 Toes to Bar 9 Power Cleans (135/95) Time Cap: 35 Minutes * Switch after full...
by MTCF | Oct 24, 2024 | WOD
Strength: Back Squat Every 2:00 for 12:00 (6 Sets) Complete 1 set: 5-5-3-3-1-1 Building to a Heavy Single for Day WOD: “Rahoi” AMRAP 12: 12 Box Jumps (24″/20″) 6 Thrusters (95/65) 6 Bar-Facing Burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi,...
by MTCF | Oct 23, 2024 | WOD
WOD: “Team Tosh Sprints” 3 Rounds For Time: P1: 200 Meter Run P2: 200 Meter Run P1: 400 Meter Run P2: 400 Meter Run P1: 600 Meter Run P2: 600 Meter Run Time Cap: 45 Minutes Running Subs: Row: 250/225, 500/450, 750/675 C2 Bike: 500/450, 1000/900, 1500/1350 Echo Bike:...
by MTCF | Oct 21, 2024 | WOD
WOD: “Dampened” AMRAP 2 [Until 2,000 Meters]: 5 Pull-ups 10 Push-ups 15 AbMat Sit-ups Max Distance Row Time Cap: 30 Minutes
by MTCF | Oct 17, 2024 | WOD
Strength: Snatch Every 2:00 for 12:00 (6 Sets) Sets 1-2: 3 Snatches Sets 3-6: 2 Snatches Goal 75-80% WOD: “Austin Powers” Every 2 Minutes [Until 75 Reps]: 20 Box Jumps (24″/20″) Max Power Snatches (75/55) Time Cap: 12...
by MTCF | Oct 16, 2024 | WOD
WOD: “Grand Total” 10 Rounds, On the 3 minute 18/14 Calorie Row 18/14 Calorie Bike Erg Score: Slowest Round Modifications • 15/12 Calorie Echo Bike • 18/14 Calorie Bike Erg • 15/12 Calorie Ski • 200m Run • 1:15 Effort on Treadmill/Runner* • 9 Shuttle Runs (1 rep =...
